If there is something we can all agree on, it’s that a good IKEA hack can change your life. Now, people are going gaga over one of their most timeless traditions, their $0.99 blue bag, using it for upcycled DIY projects, turning it into dog collars, face masks, and even clothes! But now, the fitness world is getting in on the trend (and not just by turning it into a chic DIY gym bag).
Grab your bag and a bottle of water, because the 12 moves below, programmed by Reebok trainer Andrew Connor, turn that one little accessory into the key element of a seriously sweaty full-body workout.
1. Plastic Bag Push Press: With bags in hand, rest the weight on your shoulders with both palms facing inward toward your head. Press straight up until both arms are fully extended with bags in hand. Lower back down toward your shoulder, slightly bending your knees as your hands reach your shoulder again to catch the weight. Use the momentum to drive back up into a fully extended arm position, then repeat.
2. Plastic Bag Rows: Swing the bag over the bar so both handles hang from either side. Then with arms stretched out in front of you, grab both handles and pull yourself up until your hands reach your chest. Bring yourself back down and repeat the process.
3. Ladder Hopscotch: Lay out the bags spaced out in a ladder design on the ground. Start at the top of the ladder and jump over each bag, switching off from left to right. This will work your calf and thigh muscles, as you make our way through the entire course. Once you get to the end, repeat five more times.
4. Turkish Get-Up: Begin on your back with one leg bent and the other outstretched. Hold the weighted bag above your head and push with your forearm to begin standing up, keeping your wrist and elbow straight. Engage your core and progress to one knee, then stand.
5. Handstand Plastic Pushup: Lay the bag on the ground as your headrest against a wall. Place your hands on the ground and kick up to a full handstand. Then push up so arms are fully extended and bring them back down. Continue until you’re set to come down.
6. Lunges: Pick up the weighted bags and lift them up, over, and behind your shoulders in a back rack position. Keeping your upper body straight and your core engaged, step forward with one leg until both knees are bent at a 90-degree angle. Make sure that your front knee is directly above your ankle while your back knee does not touch the floor. Keeping the weight in your heels, push forward and swing the back leg into the lunge position to switch to the other leg.
7. Deadlift: Plant your feet hip-width apart. Bend your knees and grab the weighted bags while straightening your back and lifting your chest. Keep the bags over your mid-foot. Hold the bags and stand up with the weight, keeping the bags lightly in contact with your legs through the entire pull. Keep your chest lifted and your back straight throughout. Keeping the bags in contact with your body, bring them back to the floor.
8. Plastic Bag Back Squat: Pick up the bags and lift them up, over, and behind your shoulders into a back rack position. Keep your weight on your heels, feet hip-width apart, and toes facing slightly outward. Make sure your torso is held upright and shoulders are pulled back. Bend your knees and push your butt and hips out and down behind you, keeping your weight on your heels and assuring that your knees are over your toes, but not beyond them. Come down until your thighs are below parallel, or as close as you can get to parallel. Then, return to the standing motion and repeat.
9. Plastic Bag Twists: Begin in the sit-up position, knees up with core engaged. With your feet off the ground, move your arms and torso from side to side alternating sides.
10. Plastic Bag Swing: Plant your feet shoulder-width apart, with both hands grasping the Frakta bag straps between your legs, your torso near parallel to the ground. Slightly bend your knees and engage your ab and back muscles. Swing the weighted bag until it reaches eye level. Let the bag swing back between your legs, then drive your hips forward to swing it back up to eye level.
11. Plastic Bag to Bar: Use the bag as a holder for a medicine ball. Then pull yourself up to the bar while the medicine ball is in between your ankles. Begin pulling your legs up with your arms so the medicine ball reaches eye level and continue on for 10 more reps.
12. Shopping Bag Hops: Place the bag on the ground with a medicine ball or items to weigh it down. Begin in a pushup position on one side of the bag. Then push up from the ground so you’re almost fully straight and hop over the bag to the other side. Repeat the process on either side for 10 times each.
If you rock this workout, we want to see! Tag us in your pics @BritandCo!
(GIFs and featured photo via Reebok)